Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2min easy machine of choice

+

25′ toe walk

25′ heel walk

25′ Bunny Hops

25′ Quad Pulls

25′ Tin Soldiers

25′ Inchworms

25′ High Knees

25′ Butt Kicks

Go Over Bodyweight Warm Up

Body Weight Warm Up (Checkmark)

In 10 Minutes Complete

20 Strict Pull-Ups (Rx+30)

30 Air Squats (Rx+40)

40 GHDSU (Rx+50)

40 Push-Ups (Rx+60)

*accumulating strict gymnastic volume in a warm up setting. Partition reps however you would like. Modify Pull-Ups to banded and push-ups to a box.

CONDITIONING EMOM (AMRAP – Reps)

EMOM x 28

-5-12 Strict HSPUs

-10-16 Pull-ups (Rx+C2B)

-16-22 Wallball (20/14)

-9-18 Cal Row

NOTES

Score is your lowest rep count from each movement added together. All Rounds must fall within the given rep counts to be counted as RX. Should not take over :50 on any movement. The goal is to pick numbers from the start that you can maintain or at least have very little drop off.
Building off of our Skill EMOMs from last cycle. Adding a Conditioning component to it now.